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Move the device out of the room or area on Saturday morning for a set time. | Set goals for how long you go phone free/what other replacement activities can be added into the routine. |
schedule an alternate activity; exercise class or breakfast with a friend | |
Set a timer | Ask out a friend |
Setting timers to stop the activity and have other activities ready to engage instead | Setting a designated time for when they can engage in the scrolling through media so other times in scheduled are occupied with other activities |
Use a different-than-baseline device to access social media | Break up into 30-minute sessions with something to accomplish in between. |
plan to make homemade breakfast on Saturday mornings. | make plans to go disc golfing |
Replacing with book or outdoor activity | Reward self with something more reinforcing than social media when engaging with books/outdoor activity |
earn access to social media | first do one chore or read specific time of book and then earn access to phone |
No social media before breakfast | Limit time and content |
have a plan to meet with someone | reinforce other behaviors when not toucig the phone |
Set a schedule for amount of time for scrolling. | following a daily schedule. |
Schedule an activity in the morning | Reinforce attending alternative activities without phone |
Se pasa la mañana entera la mayoría de los sábados mirando las redes sociales. Al principio es divertido, pero le genera sentimientos de incompetencia y aburrimiento. | |
Wake up and leave your phone in the other room, get ready and only allow self like 20 minutes | First get other things done, then work towards more phone time |
Set timer for duration of scrolling and as warning signal to start next activity | Self reinforce starting novel and more productive activity |
Play a wordgame | After the wordgame switch to watching a movie rather than scrolling on social media |
schedule something on saturday mornings like a walk in the park or brunch with a friend | Typically when you are on a walk or with a friend you are not going to be scrolling on your phone, however, if you cant go out you could plan to do something else like cook or bake something if your friend cant show or the weather is poor. You can still listen to a podcast or something but you cannot scroll |
Put phone on charger instead of within reach | Replace the scrolling with going for a walk in the morning |
Begin reading a book or get up | Setting goal to finish morning readi |
Introduce a new past time | Remove the social media from the phone |
make plans to do something | |
Don't get on the phone first thing in the morning. Set a time and schedule later in the day. | Set goals to achieve before getting phone time |
Saturday morning reading the paper or watering plants | I'm not sure |
when waking up, quickly get up and go brush teeth before picking phone up. | Go and eat breakfast after brushing teeth or workout to reduce likelihood of focusing on phone |
send time baking | small doses of social media while being productive |
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